Team Chipper and Barfing Burpees

Save the Dates:

January 21 (tomorrow) - CFI’s first Oly Lifting Meet.  Come show Carlos that all his Saturday mornings spent coaching at CFI have not been in vain!  ;-)  This fun-filled morning is actually open to anyone so bring all your CrossFitting friends.

January 28 - Do you abhor rowing WODs?  Do you avoid them at all costs?  Do you want to improve your rowing technique?  If you answered yes to any of these questions, then don’t miss out on a FREE rowing clinic given by our very own Angie Moquin.  Angie is a rowing ma-chine having rowed in college and continues to row competitively still.  She will help you become a more efficient rower so rowing WODs will hopefully move down your list of ‘CrossFit movements that suck for me’.  Carlos’ FUNdamentals and 10am classes will be cancelled.  There will be a sign up sheet at the gym for the following times: 9:00am, 9:45am, 10:30am, & 11:15am.

February 11 - Officially the last day of the Move, Lose and Cruise Challenge.  Ty will be at the gym from 9-noon to take final measurements.  Please make arrangements with him if you need to come at another time or day (must be before the 11th).

February 17 - Friday Night Challenge.  Paleo potluck.  And drawing of the Grand Prize Winner of the M, L, & C Challenge for those women who successfully lost 10% body fat and men who lost 20%.  Must be present to win.  **Also, at the FNC, we’ll have a diaper table set up for you to shower Team Barclay with diapers/wipes to welcome Baby Barclay #3.  At 7 months and WODding strong, Gina is a CrossFitting force to be reckoned with!  This baby’s gonna come out doing kipping pull ups!**

Whew!  If you made it through all the announcements, you get to find out what today’s WOD is!  Yippee!

Team Chipper and Barfing Burpees

Teams of 3 work together to complete the following list for time.  (Each team mate must do at least 1/3 of each movement and only 1 partner can be working on the chipper movements at a time.  The “resting” team mates will do as many bar facing burpees as they can.  One bar per team.  One second for each bar facing burpee will be deducted from your team’s total time.)

- Row 1500 meters
- 120 Ring Pushups
- 90 GHD Situps
- 60 KB Swings (53/35)
- 30 Pistols

HSPU’s, CTB Pull-ups, and sit-ups 1-19-2012

Sorry for the late post.  I was so tired from Karen Goes Rock Climbing I couldn’t type… LOL!

Skill
HandStand Push-ups

WOD
12′ AMRAP of
- 3 Hand Stand Push-ups
- 6 Chest To Bar Pull-ups
- 9 Ab mat Sit-ups

Karen Goes Rock Climbing 1-18-2012

CFI Olympic Weightlifting Meet
This Saturday, at 10am, CFI is hosting an open Olympic Weightlifting meet. It will be very informal, with a focus on fun. But make no mistake, max efforts will be attempted. Hopefully new PR’s will be achieved, and the chalk will fly. If you aren’t feeling spunky, but want to come hang out with some really cool people from various gyms, come on down and cheer everyone on. Hopefully, we’ll see you here!

WOD
Karen Goes Rockclimbing
150 Wall-Balls for time (20/14)
At the top of every minute, complete one rope climb.
(WOD starts with wall balls)

Rowing and Box Jumps 1-17-2012

This is a pretty accurate representation of what it’s like to workout at CFI.  I especially liked how Glassman points out that the last person to finish is cheered for like a hero.  It’s true.  Coming in last sucks, sure.  But when you’re really working hard, and giving it all you’ve got, you earn the respect of your peers.  And everyone knows what you’re going through.  So the cheering isn’t contrived or fake.  It’s sincere and it always makes me feel like there’s hope for mankind

Strength
Behind the neck split jerk
1-1-1-1-1-1-1

WOD
For Time:
- 100m Row
- 20 Box Jumps (24/20)
- 200m Row
- 15 BJ’s
- 300m Row
- 10 BJ’s
- 400m Row
- 5 BJ’s

Deadlifts, burpees, and double-unders 1-13-2012

Kristie
As many of you know, our beloved trainer Kristie has passed her Nevada board examination for Acupuncture and is starting a new job.  The good news is that she isn’t moving out of the area.  She’ll still be in Reno.  The bad news is that she won’t be teaching you how to throw around weights and have a good time doing it any more
She’ll still be working out at CFI.  But if you don’t work out at the same time that she does and you miss her, you can always visit her at Perfect Balance Therapies and discover the benefits of Acupuncture!  Her business cards are in the card holder on the wall!

…
Speaking of the card holder on the wall, if you’re a member of CFI and have a business or services you’d like to advertise, feel free to put cards in the holder.  This is for members only.

WOD

5 Rounds For Time:
- 5 Deadlift (225/185)
- 10 Burpees
- 15 Double Unders

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